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Hey guys! Nothing too new on my end, I’m just looking forward to the weekend like most of you I bet!

I wanted to post the Wednesday Thursday Workout of the week. This workout is intended for people who have little to no experience with weight training. I also suggest using weight machines for the first few months before you try the free weights and benches for certain exercises. However, there are a few exercises you will be able to do in the free weights such as bicep curls. The exercises below are a variation of machines, free weights (biceps), cables (triceps) and mat work.

You will want to have a personal trainer help correct your form when you first get started and remember to check with your doctor before trying a new exercise program.

Beginner Strength Training Workout

Repeat each exercise twice (or three times once you have completed the workout a few times) with 12-15 reps

Leg Extension

Leg Press

Seated Leg Curl

Squats (not a machine)

Lat Pull Down

Seated Row

Chest Press

Shoulder Press

Bicep Curls (not a machine)

Hammer Curls

Triceps Rope Pull Downs (not a machine)

Dips (on bench, not a machine)

Plank (bent arm, on mat)

Straight Arm Plank (on mat)

1 Minute of Bicycle Crunches (on mat)

Reverse Crunch

*Make sure you get minimum 5 minutes of cardio in before you start your weights to warm up your muscles.

This beginners workout will tighten and tone the whole body while raising your metabolism for up to 48 hours after your workout.

I’m ACE certified. Are you talking about what CEC coursed to take for your cert renewal? If you are, I highly suggest pre/post natal, eledery, nutrition or special populations courses. It will give you an edge over other trainers b\c you will have more knowledge about how to train these people

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Disclaimer:

Everything on this website is based from my personal experience and knowledge with how I workout and how I eat. I DO NOT post everything I eat in a day on my blog. I am not a registered Dietician (RD) or doctor. If you have medical needs or want to start a diet and or exercise program please consult with a doctor and RD about the best program for you along with your related questions.

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